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How to Cut Weight For Wrestling Without Losing Strength Or Energy - Part 1
By Steve Preston
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Are you sick and tired of watching good wrestlers turn into 'small, weak and puny' wrestlers because they try to cut weight but don't do it correctly?
So am I!!
I developed this system where I would actually eat a good amount of food from 3 sources, and I could drop around 10lbs (it varies from individual to individual) in 3 days without cutting into my strength and energy levels much.
Before I even get into it, we have to get something straight...
I am NOT telling anybody that they should cut weight... I'm merely giving you the system that I developed because I had to cut weight myself, and didn't want to starve, dehydrate, sit in saunas, spit or take dangerous 'water pills' anymore... and I don't want you to either.
Just do us both a favor first, and make sure you have a doctor's 'OK' before you ever get involved with wrestling, lifting, or nutritional things.
Ok, 'nuff said... let's get down to the first step in the "How To Cut 10lbs in 3 Days" course...
The 3 Best Weight-Cutting Foods for Fast Weight-Cutting!
For years I've been working with wrestlers and coaches who 'see the light' and begin to implement better strategies for ultimate success on the wrestling mat.
If you need to cut weight fast for wrestling and don't have much time to do it, the normal routine for most wrestlers is to eat very little food or not at all...
You will never, ever be able to wrestle at your best if you don't eat enough food to support the physical demands that you place on your body when you wrestle.
You can't just eat a lot after weighing in and expect to make up for your half-a-week of starving. Your body is smarter than that... it doesn't like it when you deprive it of it's energy source.
So what's the answer?
You need to eat foods that have a higher protein and fat level with low levels of complex carbohydrates...
Protein isn't stored in your body. When you're cutting weight, your body is struggling to find enough energy to keep up. It can't just use body fat for energy because it wants to hold on to your fat and use your muscle for energy instead.
You 'trick' your body by giving it foods that are higher in protein and fat so you can eat smaller amounts but still have energy. It also gives you a better chance of recuperating quickly after you weigh-in.
Here are my favorites...
Ground Sirloin/Ground Buffalo Either one is fine.
I love these meats when trying to cut weight fast... they have many benefits.
They are nutrient-dense... This means that you can eat less of it, and it will keep you energized while cutting weight.
They contain Branched Chain Amino Acids When you are cutting weight, your body will pull branched chain amino acids from your muscle cells for energy. This leaves you feeling weak and without energy. Eating these meats will help counteract this by supplying more BCAA's.
They contain CLA for Fat Loss Conjugated Linoleic Acid is a fatty-acid found in red meat that can aid in fat loss... a plus for anyone on a weight-cutting mission.
They contain Creatine The mineral 'Creatine' that you hear so much about is actually found naturally in red meat. You'd have to eat a lot of red meat to match a single serving of powdered creatine, but it is definitely present. Creatine has strength benefits due to its muscle cell volumization properties.
Whole Eggs One of the biggest mistakes guys make when trying to cut weight is to consume egg whites only. Egg whites are called Albumen. Albumen is a high-protein part of the food and is absolutely necessary for you to help spare your muscle tissue when your body is searching for energy. However, you should eat the yolks too because this is where the fat is. This fat is essential when you are eating low levels of complex carbohydrates or calories.
Green Salad With Olive Oil Lettuce, green peppers, red peppers, broccoli, cucumber, mushrooms, and onions are all good. The salad is consumed with meat to help digest it. Salads are loaded with minerals as well as fiber. Adding small amounts of olive oil will help you regulate your hormone levels too. Optimal hormone levels will keep you stronger, leaner and more energetic too.
If I eat ground beef or buffalo with whole eggs, and salad, I can drop up to 10lbs in 36 hours.
(There are a few more things I do... but you'll find out in the next 4 parts)
I do this for 4 daily meals, and let my appetite determine how much to eat. Check your weight daily and when your body uses up the muscle glycogen (muscle energy) you will start dropping weight fast. This is because each gram of glycogen holds on to 3 molecules of water.
Be sure to try this out when it 'doesn't count.' The last thing you want to do is experiment with how your body will react right before you have to make weight. Try it out for a day another time, and see what your body does. Then you'll have a better idea when it actually counts.
Steve Preston is a nationally-recognized strength and conditioning coach for wrestlers. He is the owner of Wrestling Performance, a members-only website and forum for wrestlers, coaches, and parents who want strength, conditioning, and nutrition information for improved mat performance. For you FREE '63 Strength, Conditioning and Nutrition Tips for Wrestlers ebook' go to: http://www.ultimatewrestlingstrength.com/freetips.html
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10 "Strength Training" Commandments For Wrestlers!
By Steve Preston
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In part one of this series I discussed some tips to keep your strength and muscle, or even gain some during the wrestling season. In part two of this series I will give you ten sure-fire tips for improving your "wrestling strength" and therefore your wrestling performances. These tips apply to both in-season and off-season training.
1. Train the "Posterior Chain"
The posterior chain muscles are comprised of the glutes, hamstrings, and lower back. This extremely powerful area of the body is a key section to overall wrestling performances. By improving strength in this area you will notice a marked improvement in speed and power in the neutral and bottom positions. Some exercises that you might want to consider in order to work the posterior chain are good-mornings, stiff-leg deadlifts, deadlifts, barbell squats (bar low on shoulders). My two favorites are the reverse hyperextension and the Russian glute-ham-gastroc machine. They are the ultimate in working the posterior chain muscles.
2. Strength Train SLOW, Wrestle FAST
You want to be fast and strong on the wrestling mat. Don't think that you should throw weights around when you strength train though. When wrestlers try to move a barbell quickly in their workouts, they are using momentum to help move the weight. You should minimize momentum, and maximize the amount of muscle that gets worked by slowing down. How fast (or slow) should you move a weight when strength training? When you are raising a weight (or contracting the muscle) try to do it in 2 seconds. When you lower the weight, do it twice as slowly. You should take about 4 seconds to lower a weight.
3. Brief Workouts
Your workouts should never exceed 35 minutes in duration. If they do, YOU"RE NOT WORKING HARD ENOUGH! By completing your workout in no more than 35 minutes or so, your body's hormone levels are optimal. Your ability to recuperate from the workouts, and therefore develop more strength, is increased. Avoid long, drawn-out strength training workouts. They will eventually cut into your body's ability to recuperate, and lead to over-training.
4. 12 Exercises Or Less
When I develop sport-specific strength training routines for my athletes, I always adhere to this. This number of exercises will allow you to hit the "wrestling muscles" with just enough, but not too much. Any more will almost guarantee that you will send your body into an overtraining syndrome.
5. 2 Sets Or Less
Read this one carefully, and try to really absorb the content. You should do no more than two work sets (the sets that count. These don't include a warm-up set) for any given exercise. If you are working hard enough, this is plenty. You do a warm-up set for an exercise, then move to your top weight. After you complete that top weight, reduce the total weight on the bar or machine by 20% and repeat. If you are really training intensely, you can do just one work set per exercise. This is the ideal. If you can hammer a muscle with one perfect set of an exercise, there will be no need for another set. I advocate a second set with a 20% weight reduction because many people don't quite hammer that muscle with one set.
6. Fail In The Gym To Dominate On The Mat
Other than your warm-up set for each strength training exercise, you should train your sets to "momentary muscular failure." This is the point where you can no longer complete another repetition with perfect form. By training to momentary muscular failure, you are forcing the muscles to adapt, and therefore get stronger. Let me clarify training to "failure." Training to failure is not "almost taxing the muscle." It is the point where you cannot push or pull another repetition no matter what. Is it safe to train this way? Absolutely! The first few repetitions of a set are actually more dangerous. When an athlete is not using good form, and slower speed, it is usually during these first few repetitions that an athlete gets hurt.
7. Use Machines And Free Weights
There is a common misconception amongst athletes and coaches that you must use free weights when strength training. Free weights are great! So are machines! Your muscles don't know the difference. The intensity is the most important thing when trying to improve your strength for wrestling. The tool that you use to get there is not. I like certain exercises for certain muscles. It also depends on injuries that a wrestler might already have. You can work "around" and injury and still give the body a thorough strength workout. If you have access to Hammer Strength machines, I highly recommend that you include them in your wrestling strength workout.
8. Use A Thick Bar
If you don't have access to a thick bar, get one. This is usually a hollow metal tube that you put free weights on the end of. A thick bar forces you to hold on tightly when performing exercises. It develops fantastic forearm and hand strength. It should be part of every serious strength training program for wrestlers. You can do curls, reverse curls, rows, and presses with it.
9. Keep Up The Protein
Whether you are trying to cut weight or go up a weight class, you need regular feedings of protein. Protein helps to repair and rebuild muscle tissue. It is vital to keep up protein feedings if you are trying to cut weight... unless of course you don't mind losing muscle and getting weaker. Try to get at least 5 protein feedings per day. The difference lies in the carbohydrate intake. If you need to cut weight, you should begin slowly dropping carbs, but never completely. You can't wrestle if you have no energy. Carbohydrates are you body's preferred source of energy. Contact me at steve@sports-strength.com if you're interested in a personalized meal plan for wrestling.
10. The Trap Bar
The trap bar is another incredible piece of equipment when trying to gain wrestling strength. The trap bar is a hexagonally shaped bar. It allows you to perform deadlifts with maximal stimulation of almost every muscle vital to improved wrestling performance. If you've never seen one, do a search on the web. This is an exercise that all of my wrestling clients use. It will make your entire body stronger. If I were limited to only one exercise in order to increase the strength in my wrestlers, this would be the exercise that I'd choose.
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Wrestling Workouts
By Dickie White
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Expert Author Dickie White
One of the keys for a wrestlers success begins in the weight room. Studies have shown that athletes who participate in a strength training program are faster, quicker, and more explosive, and they have fewer injuries. Knowing the specifics of what should go into a wrestling workout to maximize potential on the mat is the first step to achieving your strength training goals. The first part of this wrestling workout article will go into some of the major components that must be considered when you are putting together a strength training focused program. Then I will detail the three different types of wrestling workouts I use depending upon what the wrestler I'm working with and I decide will be the best avenue for him. Finally, this article will finish with a number of different wrestling workouts that I've used with some of the top wrestlers in the country including three D1 National Champions (D1 Champs and All-Americans I've worked with cannot be mentioned until graduation due to NCAA compliance regulations).
Wrestling Workout Design Step 1:
Step 1 in designing your wrestling workout is to know your goals. Think about some of your past losses. Believe me, I know it's not a fun thing, but really think back. Did you lose because you were slower? Did you lose because you were weaker? Did you lose because you weren't explosive enough? Did you lose because you ran out of gas? These are all questions you need to ask yourself when designing a wrestling workout. If you're not winning because you're getting outmuscled then you're going to need a much different wrestling workout than if you're simply not in good enough shape. A great way to assess yourself is to think about your ultimate goal. In order to achieve your ultimate goal you're going to need to be as close to perfect as possible. On a scale of 1-10, 10 being the best, you'll need your strength, power, and conditioning to all be 10s in order to win. Now, knowing where you need to be, rate yourself with where you are now. Whichever is the lowest number should be the number one focus of your wrestling workout. Training all of the necessary components is important, but learning how to balance all of the components of a wrestling workout so that you can progress throughout the year is what's going to help get you to your goals quicker.
Wrestling Workout Design Step 2:
Step 2 in designing your wrestling workout plan is to know how to train. For instance, when developing a conditioning focused wrestling workout think to yourself when the last time you were involved in a match against a quality opponent where you've cruised at the same pace much like you would during a 3-5 mile jog? Never! As you already know, there are times during a match when you're fighting all out for a position or takedown and then there are times when you're able to catch your breath like when you're going back to the center to reset. To condition as functionally as possible for this type of action want to train in intervals. My personal favorite for wrestlers is the Airdyne bike. I have my wrestlers sprint for anywhere between 10 and 20 seconds and jog for anywhere between 10 and 40 seconds. Start with a higher rest to work ratio, say 5:1-3:1 and work down to a 2:1-1:1 over the course of training for a competition.
Just as you would for the conditioning aspect of your wrestling workout, you'll need to make some considerations for the strength/power portion of the plan. While I do some conditioning with my wrestlers, it's completely done by their request. Most of the conditioning is done in practice, but every now and again a few of my wrestlers will have me put them through some conditioning for a few weeks before a major competition just to give them that last little boost. Because of this, I have really become most experienced with strength and power development for wrestlers. Even the research specifically regarding wrestling workouts suggests that strength training plans should focus on maximal strength and power development because the conditioning aspect is sufficiently covered in practice.
When I first started to design strength and power wrestling workouts I simply looked to the strongest and most powerful athletes on the planet- Olympic lifters, Powerlifters, and Strongmen. Without getting into a big analysis over who's the strongest, I figured I would just take parts of all three types of training and mesh it into a wrestling workout, that way my wrestlers could get the best of all three types of training; which leads us to the next step.
Wrestling Workout Design Step 3:
Step 3 in designing your wrestling workout is to select your exercises. Within Step 3 there are three sub-steps.
Wrestling Workout Sub-Step 1- Select your core exercises. These are the exercises you want to build during your strength training. There should be a variety and each one should be used to measure a certain quality. For example, I have my wrestlers Box Squat to measure lower body strength. I also have them perform Weighted Chinups to indicated upper body pulling strength. The Log Clean has been a favorite of mine to measure power.
Wrestling Workout Sub-Step 2- Select your derivatives. The derivatives should mimic, but be slightly different from your core exercise. For example, I use a High Box Squat (usually 2" higher than parallel) and a Reverse Band Box Squat as two derivatives for my wrestlers. This step needs constant reevaluation. What I mean by that is, if your derivatives are going up, but your core lift is not, then switch them for something new because they are not having a positive carryover to the lift that you've determined to be most important.
Wrestling Workout Sub-Step 3- Select your accessories. Accessories are the exercises that will help target weak points as well as strengthen specific areas of your body. Common accessories I use to build the Box Squat include various weighted abdominal movements, split squats, lunges, power squats, glute ham raises, reverse hypers, back extensions, and core and lower body focused exercises. Again, constant assessment is needed to determine which accessories are paying off in making you a stronger wrestler and which are not paying dividends.
Wrestling Workout Design Step 4:
Step 4 in designing your wrestling workout is to put together your plan. Below are a number of wrestling specific workouts that I've used with some of my wrestlers.
Wrestling Workout 1- Standard Commercial Gym
This wrestling workout is for those of you that don't have access to a lot of the specialized equipment I use to train my wrestlers. Obviously having some or all of the specialized equipment will help, but the fact of the matter is that most of you reading this do not have access to things like Strongman Logs, Tires, Sandbags, Bands, Chains, and other specialty bars. As a result, I tend to favor making programs that the average wrestler can actually do rather than release programs filled with tons of equipment that most wrestlers do not have access to. In a nutshell though, the fact of the matter is whether you have the specialized equipment or not, if you train hard and smart you can still make great gains even in a standard gym with soft rock playing in the background.
Day 1 Workout:
Superset - Straight Bar Box Squat (5x5) and Dumbbell Side Bend (4x10)
Superset - Trap Bar Deadlift (4x5) and Weighted Decline Situp (4x8)
Superset - Dumbbell Lunge (4x6ea) and Straight Bar Good Morning (4x8)
Superset - Hanging Leg Raise (3x15) and Back Extension (3x15)
Day 2 Workout:
Superset - Floor Press (5x5) and Weighted Chinup (5x5)
Superset - Alternate Dumbbell Incline Press (4x6ea) and Chest Supported Row (4x8)
Superset - Single Arm Dumbbell Overhead Press (3x10) and Cable Face Pull (3x15)
Superset - Dumbbell Hammer Curl (3x8) and Lying Dumbbell Extension (3x10)
Day 3 Workout:
Superset - Lunge Jump (5x4ea) and Cable Lift (4x8)
Superset - Single Arm Dumbbell Snatch (4x3) and Ab Wheel (4x10)
Superset - Dips (4x max reps) and Towel Chinups (4x max reps)
Superset - Dumbbell RDL (3x10) and Pulldown Abs (3x12)
Wrestling Workout 2 - "Hardcore" Gym
Day 1 Workout:
Superset - Safety Squat Bar Box Squat (5x5) and Kettlebell Windmill (4x8)
Superset - Deadlift w/ Chains (4x5) and Weighted Glute Ham Raise Situp (4x8)
Superset - Split Squat (4x6ea) and Glute Ham Raise (4x8)
Superset - Band Twist (3x10) and Band Resisted Back Extension (3x10)
Day 2 Workout:
Superset - Reverse Band Bench Press (5x5) and Reverse Band Weighted Neutral Grip Chinup (5x5)
Superset - Dumbbell Bench Press (4x6) and Fat Grip Cable Row (4x8)
Superset - Log Press (3x8) and Band Pullapart (3x12)
Superset - Rope Cable Curl (3x8) and Lying Chain Extension (3x10)
Day 3 Workout:
Superset - Keg Toss (5x4) and Sledge Hammer Tire Strike (5x6ea)
Superset - Log Clean (4x3) and Standing Ab Wheel (4x6)
Superset - Blast Strap Pushups (4x max reps) and Battling Ropes (4x20)
Superset - Sandbag Clean and Press (3x8) and Stone Trainer Lift (3x8)
For more wrestling workouts, wrestler-specific strength training exercises, and top weight training training mistakes made by wrestlers visit my blog below and sign up for my free newsletter.
Dickie White is the co-founder of Shamrock Strength and Conditioning, one of the nation's top systems for training champion wrestlers. Dickie is a 2006 graduate of the Ithaca College Clinical Exercise Science program and holds a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). For more information on how you can improve your performance on the mat through his strength training system please visit his blog and sign up for his free newsletter at http://www.wrestler-power.com
Article Source: http://EzineArticles.com/?expert=Dickie_White
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Wrestling Training Program Principles
By Dickie White
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Expert Author Dickie White
Wrestling Training Program Principle #1- Use Multi-Joint Exercises
There are a number of reasons why utilizing multi-joint exercises in your wrestling training program will help to maximize your results.
Efficient- Multi-joint exercises are more efficient than single-joint, isolation exercises. When you perform a squat think about all the muscles you're using actively- quads, hamstrings, and glutes. Now think of all the muscles that are firing to help stabilize your body- calves, core, upper back, spinal erectors. It has been suggested by research that when you become efficient and well trained in the squat you can use upwards to 70% of the muscle in your body! Before we move on to another benefit of multi-joint exercises, let's first think about all the single-joint/isolation exercises you'd have to perform to work all the muscles I just listed. Without going into detail, I listed 7 groups of muscles involved, so even if you weren't to further break down the groups, you'd still have to perform 7 different exercises instead of simply just squatting.
Functional- Your body doesn't work in isolation. Think about all of the activities you do on the mat. Do things like leg attacks, lifting an opponent, riding an opponent, and standing up to get off the bottom resemble multi-joint movements like squats, lunges, deadlifts, chest presses, various types of pulls, etc. or do you perform those moves in isolation? Training your body the way it moves on the mat with the proper wrestling training program is going to carry over to increased ease of performing the things listed above (ever had problems finishing a takedown on a guy because you just didn't have the horsepower to suck it in and stand up with it?) and a decreased risk of injury while performing them (stronger muscles are more durable muscles).
Even Development- Imbalances that exist within muscles result in instabilities around the joints and will ultimately lead to injury if not properly addressed. Performing tons of single-joint movements is going to put you at a higher risk for developing these types of imbalances because you'll need to monitor a lot more. With multi-joint exercises all you need to remember is for every push you do (whether its lower or upper) be sure to do a pull. Basically you want to make sure you're working the opposite muscles with the same number of sets and reps (either on the same day or another day) to maintain balance within your body. By sticking to multi-joint exercises you'll make things exponentially easier on yourself in regards to making sure you have a well balanced wrestling training program.
To summarize, multi-joint exercises will not only save you time (which will enable you to spend more time perfecting your technique), but they will also carry over to an improved to a better performance on the mat than isolation exercises by making you more functionally strong and more evenly developed, and therefore more resistant to injury.
Wrestling Training Program Principle #2- Use Varied Training Methods
This is a super important principle for wrestling training programs because all too often people fall victim to one style of training. I'm seeing more and more "kettlebell guys" and "functional training guys" which is fine, but there's more to exercise than kettlebells and standing on a balance pad. Instead of being a certain type of exerciser, why not just be a results driven exerciser simply looking to achieve maximal performance on the mat?
Want to lose some fat to help you make weight easier? Yeah, kettlebells are a great way to get your metabolism cranking, but it's certainly not the only way to do so. Fast paced supersets with traditional, full body strength training movements like squats, overhead presses, chin-ups, and deadlifts are a great way to get you burning fat. Interval training on a treadmill or Airdyne bike will have you at an elevated metabolism for hours after you workout.
On the opposite side of the coin- are you looking to get stronger? I'm by no means the strongest person in the world, but I have some pretty decent lifts to my name. Look at some of the things I do to increase my squat, bench and deadlift- tire flipping, stone lifting and other strongman exercises, swings, cleans, presses, and other kettlebell movements, chin-ups, pushups, rows and other bodyweight exercises, I even use some Olympic lifting derivatives including DB snatches and push presses.
The point I'm trying to make is that committing yourself to only one style of weight training for wrestling is going to do nothing but lead to boredom with your program and limit the results you can achieve in your training. Everything has its place and learning the benefits and principles around each style of training is going to make you a more well rounded and better functioning wrestler.
Wrestling Training Program Principle #3- Make Frequent Changes
Making frequent changes in your wrestling training program will offer you a number of benefits. First, by making frequent changes you are going to be less likely to experience a plateau. Plateaus occur when your body adapts to the demands that you're putting on it. By following the same program with the same exercises, sets, reps, weights, rest times, etc. for a number of weeks, you'll eventually plateau and your body will reach a stagnant state where you won't be able to increase the number of sets, reps or weights no matter how hard you try.
Second, making frequent changes is going to better prevent boredom with the wrestling training program. By constantly changing exercises, the order in which you perform things, adding or subtracting sets and reps, and making other changes like those will keep you excited to get in the gym as you'll be encountering new challenges and new exercises. Too often I see the same cycle happen in gyms around my area, a person joins and starts doing their "routine." They do it for weeks and may experience some strength gains and fat loss but then start to slow down and plateau. They then either quit their program as they are unable to get any more results or they tell everyone that they are "maintaining." Don't let yourself fall victim to the "maintaining" curse and don't fall into a "routine." Make changes every 3-6 weeks and you'll see better results and have a better chance of sticking with your strength program.
Finally, making frequent changes to your wrestling training program will force you to become active in the field. Whether it's reading blogs like this one, picking up a magazine every couple of months, meeting with a trainer on a monthly basis to get a new program, or purchasing programs online; whatever it is, by making yourself change your program regularly you're going to commit yourself to becoming more knowledgeable about fitness, exercise, and nutrition and we all know the saying- knowledge is power!
Alright, there are my top three reasons as to why you should be making regular changes to your exercise program. More advanced lifters should look to make changes every 3-4 weeks, intermediate exercisers every 4-5 weeks, and beginner exercisers every 5-6 weeks.
Wrestling Training Program Principle #4- Track Results
There are a number of benefits from tracking the results of your wrestling training program both from a motivational perspective as well as a performance perspective.
First, from a motivational perspective, tracking your results enables you to see where you were at different times during your strength training and where you're currently at. On days when you're not feeling particularly strong, fast, or in shape, looking back on where you were months, and even weeks ago will help keep you motivated as you're able to see the progressions you've made with your training program. I know as a wrestler staying motivated is usually not difficult, but looking back at how far you've come from time to time, especially in regards to your weight training, can be particularly motivating, especially during rough times.
Second, tracking your results will enable you to set better long term and short term strength training goals which will help to improve your performance from week to week. Knowing the weights you were training with the previous week will give you something to look to improve on the next week. Similarly, knowing the progressions you've made over a training block (however long it was) will give you a better idea of what to expect during your next training block. Setting realistic and attainable strength training goals are two big keys to keeping you motivated and knowing about what to expect out of a training program will give you the knowledge for which to better identify your weight training for wrestling goals.
Tracking the results of your wrestling training program offers a third benefit as well. It forces you to be more active in your program. Instead of just haphazardly selecting exercises to work a muscle, you're forced to think "how will implementing x exercise over the next 4 weeks help me attain my goal of y." For example, how will utilizing a dumbbell bench press for 4-5 sets of 5-6 reps help carryover to an increase in 10lbs in your bench press in the next 4 weeks? Instead of just throwing them into your program and hoping for the best, you can look back and see where you may or may not have used dumbbell bench presses before and can see how your bench press was affected. If you bench went up when you were using them in your weight training program, there's a very good chance that they have a positive effect on your bench press.
Being able to look back at your results is going to benefit you in a number of ways and will lead to further progress towards your long term strength training for wrestling goals. All it takes is a little notebook, a pen, and a few seconds during your workout to write your numbers down.
Wrestling Training Program Design Principle #5- Prioritize Importance
Prioritizing the importance of certain exercises or certain aspects of your training program for wrestling is another important component of successful program design in regards to training for wrestling. There are two situations where prioritizing the importance of certain exercises/quality development should be taken into account.
First, you should always be sure to prioritize the strength training exercises that are going to most benefit you within a single training session. For example, if strengthening your legs is the primary focus of your training program and you're on a weight training for wrestling plan that has you lifting twice a week for two full-body workouts, then make sure you're squatting, deadlifting, lunging, etc. first when you are at your most fresh and energized state. Fatiguing yourself before with lots of upper body strength training and core work will do nothing but slow your progress toward your primary focus(es).
Second, you should always prioritize the importance of your strength training in regards to your overall development. For instance, when planning your weight training and wrestling practice cycle for a certain season or period of time be sure to identify the days and workouts that you know are going to be most crucial to your development. If you're planning on moving up a weight class, than identifying days when you're going to be at or near 100% and prioritizing your weight training is going to help you to maximize your physical development.
Haphazardly selecting exercises and focuses of your strength training sessions and simply throwing them into a training program is not going to help you to maximize your potential and reach your highest goals. Becoming aware of how everything is working together in your weight training for wrestling program and prioritizing the components that are most crucial to develop will help you to progress faster than you ever thought possible.
Wrestling Training Program Principle #6- Be Audible Ready
I stole this from Dave Tate of EliteFTS.com and have used it for years ever since I first heard him speak on it. Being audible ready basically means that you need to be ready to make changes to your weight training on the fly. No matter how much thought and preparation go into your strength training for wrestling program and planning for a peak for certain workouts, matches or tournaments, the fact is that oftentimes things don't go as planned. From a strength training perspective, on days that you feel great, you need to be ready to make changes to your weight training plan and take advantage of those times. If your warmup sets are feeling really good or you're wrestling really well, plan on working up heavy that day or doing a few extra live goes than what may have been schedule. Just be sure to make adjustments to your upcoming workouts as needed because there's a good chance you'll be more fatigued than originally planned for.
On the opposite side of the coin, on days when you may have been planning for a hard weight training session or wrestling practice and you just can't seem to be clicking, back off and get some rest. Pushing yourself on days like this will lead to further burnout/overtraining and put you at higher risk of injury. Listening to your body and understanding that no matter how much thought and preparation goes into a training block, you still cannot account for how you will respond and recover from certain training sessions and knowing how to make the right adjustments on the fly is going to lead to an increase in your preparation and performance.
In a nutshell, seizing the opportunity on days and workouts that you feel great and backing off on days you don't feel up to par and making the necessary adjustments to your overall training plan both for strength training and wrestling and will do nothing but benefit you in the long run.
Here is a sample week of a 3 day a week in season program I used with a wrestler to help him win his second NYSPHSAA Championship, third High School National Championship, and most recently a D1 National Championship as a True Freshman.
Lower Training Workout
SSB Box Squat (5x3)
#2 Pin Pull (4x5)
Superset- Hack Squat (4x8) and Pulldown Abs (4x15)
Superset- DB RDL (4x10) and Grappler (4x12)
Upper Training Workout
Floor Press (5x4)
Towel Chinup (5x2ea side)
Superset- DB Incline Press (4x8) and Cable Row (4x10)
Superset- Single Arm DB Overhead (3x10) and Face Pull (3x12)
Full Body Training Workout
Superset- Lunge (4x8) and Good Morning (4x8)
Superset- Weighted Decline Situp (4x10) and Suitcase Deadlift (4x10)
Superset- BB Curl (4x6) and Weighted Close Grip Dip (4x8)
For more wrestling workouts, wrestler-specific strength training exercises, and top weight training training mistakes made by wrestlers visit my blog below and sign up for my free newsletter.
Dickie White is the co-founder of Shamrock Strength and Conditioning, one of the nation's top systems for training champion wrestlers. Dickie is a 2006 graduate of the Ithaca College Clinical Exercise Science program and holds a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). For more information on how you can improve your performance on the mat through his strength training system please visit his blog and sign up for his free newsletter at http://www.wrestler-power.com
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Lower Body Strength Training For Wrestlers
By Dickie White
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Expert Author Dickie White
Fitting a heavy lower body strength workout into your strength training for wrestling program is usually the last thing on a wrestler's mind, especially in season. With all the practicing and running to make weight, who can blame them?! However, finding time to get in at least one lower body day a week in season is crucial for success. A lot of parents try to convince me their wrestlers don't need it. They think that their son's or daughter's legs must be strong from all the running and practicing. They couldn't be further from the truth. Running to sweat weight off is not going to give you the strength to finish takedowns, the speed to get in on your opponents legs, or the power to return your opponent to the mat after they have stood up from the bottom. Making lower body strength training one of your top priorities in your strength training for wrestling program will help you score more takedowns, improve the effectiveness of your sprawls, increase the success of your standups, and ultimately, help you win more matches. Now that you know what stronger legs can do, let's go into the top four best exercises for developing them.
Strength Training for Wrestling Exercise #1- Box Squats
The squat is arguably the best strength exercise a wrestler can perform. I have all my wrestlers box squat for two big reasons. The first reason is that by sitting and pausing on a box and then squatting up forces the wrestler to overcome a static position. This closely resembles stalemate situations during a match and therefore will help the wrestler to finish more takedowns from this position. The second reason is that every rep is consistently deep. Squatting to a box takes all the guess work out of whether or not the wrestler went deep enough on their squats because they'll need to sit and pause on the box for each rep.
The first step to box squatting is building a box. You can use a bench, stack plates, use aerobic steps, or anything else you can find. I make mine out of wood and use ¾" plywood to adjust the height. You may be so lucky as to find an adjustable box in the gym you workout at. The most important thing is that when you are sitting on the box the tops of your thighs are parallel to the floor.
After your box is built you're ready to start squatting. Get under the bar and walk back until you're close enough to the box where you can sit on it only when you drive your hips back and down. The width of your stance is up to you but be sure to angle your toes out slightly. Initiate the squat from the hips, not the knees. Force your hips back, drive your knees out and sit down to the box in a controlled manner. Do not drop uncontrollably to the box which could lead to back problems from the additional spinal compression. Make sure your chest is kept tall throughout and your lower back stays flat by keeping your core super tight the whole time you're under the bar.
Now that you're at the bottom of the squat it's time to stand back up. Force your chest up, drive your hips up off the box and return to the standing position. As you squat up focus on driving your knees out so they remain over your feet and don't cave in. If you have a problem with your knees caving in, lighten the load a bit and really focus on developing this technique. It's going to best develop the hips this way and we all know how important hips are for wrestling. When you're done walk forward until the bar hits the rack and lower yourself from there until the bar rests on the hooks.
Strength Training for Wrestling Exercise #2- Deadlifts
The deadlift is one of two other strength exercises that come to mind that may challenge the squat in terms of the best exercise for wrestling. The deadlift is a little easier to setup and perform but it requires an incredible amount of strength in the hips, back, and hands. There are two ways to deadlift- conventional and sumo. I will detail the sumo deadlift because that tends to be the favorite among the wrestlers that I work with.
The stance for a sumo deadlift is going to be wider than a conventional deadlift, and it will resemble the stance of a sumo wrestler...go figure. Your stance should be wider than your hips with your toes angled out like you have them when you squat. Take an alternate grip (one palm facing you the other facing away from you) where your hands are directly under your shoulders at the edge of the knurling on the bar. With your grip inside your knees you will be able to prevent your knees from being forced together by your arms during the lift. Sink your hips down and get your chest up tall and your low back flat. Lift the bar off the ground while maintaining a flat low back throughout until you are completely standing. Make sure your arms stay straight and relaxed during the entire lift. Lower the bar and repeat.
Strength Training for Wrestling Exercise #3- Lunges
The lunge is a great builder of single leg lower body strength which is especially important in wrestling. Single leg strength is needed throughout wrestling, especially when shooting on the legs; which is why lunges are so important in a lower body strength training for wrestling program.
The lunge can be performed with a barbell or with dumbbells. If you are using a barbell hold it on your back as you would for a squat. If you are using dumbbells, hold them at your sides. Your feet should be hip width apart throughout the exercise. Begin the lunge by taking an exaggerated step forward with one foot (like you would for your penetration step) while keeping the toes of your other foot on the ground behind you. Once you are in the lunge position, lower your hips until the knee of the trail leg lightly touches the ground. Concentrate on lowering your hips to touch your knee instead of driving the knee of the lead leg forward. Be sure to keep your upper body tight so the movement is controlled when your knee touches- your knee should not slam against the ground. Drive your lead foot into the ground to power you back to a standing position. It should only take one smooth step to return to the standing position, if it takes more, lower the weight.
Strength Training for Wrestling Exercise #4- Romanian Deadlifts
The Romanian deadlift is a great way to strengthen your hamstrings, glutes, and lower back. It is one of the most effective ways to train your hip extenders (the muscles that help you stand up, return an opponent to the mat, lift an opponent to finish a shot, and sprawl). As a wrestler, it should be one of the primary focuses of your strength training for wrestling program to strengthen the hip extenders. Begin by holding the bar at the lock out position of a deadlift. Your feet should be underneath your hips with toes pointed forward and your grip should be outside of your legs in a position that will prevent your arms from driving your knees together at any time during the movement. Keep your chest up and back flat throughout the movement. Start with a slight bend your knees and keep them locked in this position throughout the exercise. Just like the squat, initiate the movement by pushing your hips back and begin to slide the bar down your quads and shins. Keep lowering the bar while maintaining a tight core until you feel a strong stretch in your hamstrings. Although this movement is completely dependent upon hamstring flexibility, all of my wrestlers can lower the bar down to their mid-shin. Once you reach the bottom, bring your hips back through and stand back up.
Here are two examples of in-season lower body strength training for wrestling workouts I had one of my wrestlers perform. We did these workouts on Sundays so as to best ensure he was recovered for mid-week matches and weekend tournaments. By working hard and following the plan he was able to win his 2nd NYS Championship and a few weeks later claim his 3rd High School National Championship. The next year (2010) he won a D1 National Championship as a True Freshman.
Strength Training for Wrestling Lower Body Workout 1
SSB Box Squat + Reverse Bands (5x3)
#2 Pin Pull (4x3)
a. Lunge (4x5)
a. DB RDL (4x12)
b. DB Side Bend (3x15)
b. GHR Situp (3x15)
Strength Training for Wrestling Lower Body Workout 2
Deadlift + Bands (5x3)
a. Straight Bar Box Squat + Bands (4x3)
a. DB Side Bend (4x10)
b. Pause Leg Press + Bands (4x6)
b. Back Extension + Bands (4x6-8)
c. Zercher Harness (3x8)
c. Rope Climb (3x)
For more wrestling workouts, wrestler-specific strength training exercises, and top weight training training mistakes made by wrestlers visit my blog below and sign up for my free newsletter.
Dickie White is the co-founder of Shamrock Strength and Conditioning, one of the nation's top systems for training champion wrestlers. Dickie is a 2006 graduate of the Ithaca College Clinical Exercise Science program and holds a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). For more information on how you can improve your performance on the mat through his strength training system please visit his blog and sign up for his free newsletter at http://www.wrestler-power.com
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Exercises For Wrestling
By Dickie White
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Expert Author Dickie White
While there are a number of exercises for wrestling that you could identify as being important to performance, I like to stick to some of the tried and true exercises and build my strength training for wrestling plans around them. Here are the top 4 exercises for wrestling that I have found to be most effective for building strength. After I detail them, I will introduce a strength training program centered around them.
Exercise for Wrestling 1- Box Squat
The squat is by far the mother of all exercises. Although it sometimes gets negative publicity, but when this exercise is performed correctly you are able to use about 70% of the total muscle in your body. The squat will build legs stronger than you could ever imagine and help you battle successfully through almost every wrestling situation known to man. I have all of my wrestlers squat and the majority of their squats are done on a box. It's a fantastic exercise for wrestling so if you aren't doing them, start now!
Exercise for Wrestling 2- Deadlift
The deadlift is arguably the best exercise to increase your hip and low back strength; muscles that will help in nearly every position in wrestling. There are two variations that I have my wrestlers perform: conventional and sumo. The conventional deadlift will build an iron back while the sumo is used more for strengthening a pair of championship winning hips.
Exercise for Wrestling 3- Weighted Chinup
If the squat is the mother of all lower body exercises, the chinup is definitely its upper body counterpart, especially when it concerns exercises for wrestling. It goes without objection that wrestling is a sport of pulling, yet, the common exercise that measures strength still seems to be the bench press. Tighter clinches, a higher percentage of shots finished, a more dominant hand fight, and unyielding pressure on top are just some of the functions of your pulling strength. Increasing your weighted chinup will undoubtedly increase your chances of dominating on the wrestling mat.
Before he won his D1 National Championship for Harvard, I wrote programs for and worked with J.P. O'Connor during his high school days. He could do three strict chinups with 125 pounds attached to his waist. Now, although there is no denying his abilities as a wrestler; how many people do you think could effectively sprawl against his pulling strength? There may be a few, but combine his pulling strength with his other wrestling skills and takedowns are inevitable.
Exercise for Wrestling 4- Bench Press
The bench press is undoubtedly the most popular of all exercises, be it for wrestling or just general strength training. If somebody finds out you exercise or lift weights their first question is almost always, "How much do you bench?" Bench pressing is a great way to build upper body strength. Although it is not the most functional exercise for wrestling, it is still an important component when looking to increase total body strength for the sport and maintain muscle balance.
Here's a basic 3-day a week program that is focused around increasing the 4 exercises above, which will ultimately improve your wrestling performance.
Day 1
Superset 1- Box Squat (5x3) and Kettlebell Windmill (4x10)
Superset 2- Deadlift (4x5) and Weighted Decline Situp (4x10)
Superset 3- Walking Lunge (4x6) and Glute Ham Raise (4x8)
Day 2
Superset 1- Bench Press (5x5) and Weighted Chinup (5x5)
Superset 2- Dumbbell Floor Press (4x8) and Rope Cable Row (4x8)
Superset 3- Seated Dumbbell Overhead Press (4x8) and Band Face Pull (4x15)
Day 3
Superset 1- Split Squat (4x8) and Weighted Back Extension (4x10)
Superset 2- Dips (4x10) and Bodyweight Rows with hold at top (4x10)
Triset 3- Hammer Curl (3x8) and Lying Dumbbell Extension (3x10) and Ab Wheel (3x12)
All 4 of these exercises are fully detailed with accompanying pictures as part of the Top 10 Exercises for Wrestling E-course which is available at my blog.
Dickie White is the co-founder of Shamrock Strength and Conditioning, one of the nation's top systems for training champion wrestlers. Dickie is a 2006 graduate of the Ithaca College Clinical Exercise Science program and holds a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). For more information on how you can improve your performance on the mat through his strength training system please visit his blog and sign up for his free newsletter at http://www.wrestler-power.com
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Strongman Wrestling Workouts
By Dickie White
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Expert Author Dickie White
There are a number of reasons why you need to incorporate Strongman Training into your wrestling workout. In Strongman Wrestling Workout I'll first detail some of the top reasons why Strongman is so beneficial to wrestlers. Then, after detailing a few major reasons to include this type of training into your wrestling workout, I will then provide you with a sample week of Strongman for wrestling training.
Strongman for Wrestling Benefit 1- Wrestling-Specific Conditioning
Have you ever gassed in a match and wondered how such a thing is possible considering all of the running you do? Running doesn't optimally condition you for wrestling. You know as well as anyone, when you're in a match you're fighting with your entire body, not just your legs. Because most Strongman exercises are full-body in nature, they are the ultimate way to functionally condition yourself for a match (without actually having to wrestle, that is).
Strongman for Wrestling Benefit 2- Full-Body Stability
Strongman is full of exercises that are unpredictable and unstable. As a result, you're constantly having to stabilize your body as you perform the exercise. This additional stabilization necessary to complete the exercises will harden your body and joints and make you more resistant to injury. Remember- you can't get better sitting on the side of the mat nursing an injury, so strengthening and training your body to stabilize will keep you healthy and training harder than ever!
Strongman for Wrestling Benefit 3- Free/Cheap
Most Strongman equipment is pretty inexpensive, if not free to get your hands on. For example, large flipping tires can be found at local commercial tire dealers. These businesses have to pay quite a bit of money to have these tires properly disposed of so any opportunity they have to get rid of them for free, they'll take. Improving your performance without having to spend a lot of money is what it's all about if you ask me!
Strongman for Wrestling Benefit 4- Fun Workouts
These workouts are just downright fun. They're difficult, they're challenging, and they're different. My wrestling coach always said- variety is the spice of life! These workouts provide the necessary variety and get you unbelievably strong for wrestling in the process!!
Here's a sample 3x/wk Strongman wrestling workout.
Day 1 Wrestling Workout
Fat Bar Clean (6x3)
Keg Push Press (4x5)
Keg Lift (3x5)
Prowler Drag (8 sets:20 on,:20 off)
Day 2 Wrestling Workout
Fat Bar Press (6x4)
Zercher Anderson Squat (4x5)
Sandbag Loading (4x8ea)
Prowler Push (6 sets:15on,:30off)
Day 3 Wrestling Workout
Tire Throw (8x3)
Double Leg Tire Jump (5x5)
Stone Row, Clean, Press (4x15)
Fat Gripz Farmer's Walk (5x)
Here's a sample 2x/wk Strongman wrestling workout.
Day 1 Wrestling Workout
Keg Throw (8x3)
Light Keg Lift for Speed (4x5)
Tire Flip (3x6)
Prowler Drag (6 sets:20 on,:20 off)
Farmer's Walk (4x)
Day 2 Wrestling Workout
Single Leg Tire Jump (5x5)
Keg Push Press (5x3)
Sandbag Clean and Press (4x5)
Log Clean and Press (4x20)
For more wrestling workouts, wrestler-specific strength training exercises, and top weight training training mistakes made by wrestlers visit my blog below and sign up for my free newsletter.
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Wrestling: Unorthodox Conditioning Methods
By Tharin Schwinefus
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I grew up on a farm in the Midwest. I had to do chores almost every day while growing up on our farm. I lifted and carried many bales of hay and straw over the years. I carried many pails of corn and water as well. I also pushed wheelbarrows, dug fence postholes, pounded metal fence posts into the ground, swung sledgehammers, moved heavy bags of feed and lime, and carried rocks and chunks of wood.
I never thought of these chores as an athletic workout, but to some extent that's exactly what they were. I was building strength and endurance by doing these chores and didn't realize it. My forearms grew bigger and my grip strength grew as well. I worked my muscles in unique ways building functional strength that I may not have been able to acquire through traditional conditioning methods like lifting weights.
As a wrestler, you know the importance of functional strength and grip strength. Functional strength is strength that you can use on the wrestling mat. Functional strength is not just being able to lift a certain amount of weight. Functional strength is strength that will transfer to your chosen athletic endeavors. Being able to bench press 300 pounds will not necessarily make you a better wrestler. However, if you can clean and press heavy sandbags or swing a sledgehammer hundreds of times you will most likely be building strength applicable to wrestling. Grip strength is of paramount importance for the hand fighting that takes place during a wrestling match.
Do you have to grow up on a farm and do chores to develop functional strength for wrestling? No, of course not. In fact, you will have the advantage I didn't have because you will be able to set up a very specific unorthodox workout that will be more effective than simply doing farm chores.
Here are a few things you might be able to utilize in your unorthodox wrestling conditioning:
1. Sandbags
2. Sledgehammers
3. Tires
4. Rocks and Atlas Stones
5. Logs
6. Sleds
7. Wheelbarrows
8. Kegs
9. Barrels
10. Anvils
In order to utilize these implements effectively you will want to read some books and articles about unorthodox training methods. Dinosaur Training is an excellent book by Brooks Kubik. He discusses grip strength in depth, which is essential to a wrestler. Brooks Kubik has a website as well. Zach Even-Esh also believes in unorthodox conditioning methods and is a former wrestler himself. He has websites that can easily be found online. He has a book entitled The Ultimate Underground Training Manual that you may want to look into. In addition, Matt Wiggins knows much about unorthodox training. He has a book about sandbag training entitled Single and Doubles: How the Ordinary Become Extraordinary. Matt has other unique products as well as free articles on his website.
You should use Google and other search engines to search for articles and videos about strongman training, dinosaur training, rock training, sandbag training, tire flipping, and even warrior training. You could also look for articles about kettlebell training, which is still a fairly new phenomenon in the sports and fitness world. In addition, you could consider researching Clubbell training and Indian club training.
I am not implying that lifting weights is useless for a wrestler. Traditional weight training can be extremely beneficial for a wrestler. Bench presses, squats, deadlifts, dumbbell snatches, and other basic weight training exercises can be very effective. However, you should consider adding a few unorthodox methods to your conditioning workouts. For example, you could mimic my pail carrying by grabbing a heavy dumbbell in each hand and performing a strength exercise known as the farmer's walk. Just be sure to read about how to perform the farmer's walk correctly. Adding this one exercise alone to your workout will produce considerable benefits.
In conclusion, unorthodox training methods can greatly enhance your wrestling conditioning. When two wrestlers of equal talent meet on the mat, the better conditioned athlete will have a distinct advantage. Educate yourself about unorthodox training methods and apply them to your conditioning workouts and you will most likely have an advantage over your opponents on the mat.
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Workouts For Wrestling
By Dickie White
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Expert Author Dickie White
You don't need to look far as a strength coach to find someone who wants to gain weight by putting on some slabs of rock hard muscle; especially in sports like wrestling that require high levels of both absolute strength (the amount of weight you can move) and relative strength (the amount of weight you can move in proportion to your own weight). Designing effective workouts for wrestling can sometimes seem like a daunting task, but it doesn't have to be. Center your workouts around strengthening large muscle groups with multi-joint exercises. These types of workouts will not only help you reach your goals in the weight room, but also on the wrestling mat. Below is a a quick case study of a wrestler I worked with and then some of the sample workouts I used with him to help him gain weight and improve his wrestling.
When I began training Cody in late March he weighed 174lbs. and just recently weighed 198lbs. at football weigh-ins. Here are some examples of his progression in the weight room, which ultimately led to both his strength and weight increases!
THEN: Box squatting 225lbs. for 3 reps NOW: 425lbs. for 1 rep.
THEN: 8 bodyweight chin-ups NOW: 3 reps with an additional 100lbs.
THEN: Bench press was 185lbs NOW: 265lbs.
I have been cycling him on workouts like this since March, with obvious success in the strength department. On top of the strength and size gains, he's also winning more wrestling matches and attracting the attention of some Division 1 wrestling programs.
Sample workouts for wrestling:
Lower Body Day
1. Box Squat- work to 3 rep max
2. Trap Bar Deadlift- 4x5
Superset- Dumbbell Lunges and Glute Ham Raise- 5x8 each
Superset- Back Extensions and Dumbbell Side Bends- 5x10 each
Upper Body Day
1. Bench Press- work to 3 rep max
2. Weighted Chinup- work to 3 rep max
Superset- Dumbbell Bench and Chest Supported Row- 5x8 each
Superset- Barbell Overhead Press and Cable Upright Row- 5x10-15 each
Gun Show (Arms, choice)- 2-4 sets of 6-10 reps
Strongman Day
Tire Flip- 4x8
Log Clean- 5x5
Sled Drag- 5x40feet
Superset Rope Climb and Ab Wheel- 4x, 4x15
Superset Grappler and Reverse Hyper- 4x10 each
While this is a fairly simple program, the gains are not automatic and do not come easily. Cody busts his butt every time he steps into the weight room, eats a lot of healthy foods, and focuses on getting at least 7-8 hours of sleep a night. He made up his mind in late March that he was going to get bigger and stronger, even if that meant driving an hour each way 3 times a week to train with me! This just goes to prove my belief that strength is a matter of a mind made up.
For two free 3-week programs and two free E-courses, sign up for my free newsletter at my blog. The sign up box is on the right and a link to my blog, Wrestler-Power, is below.
Dickie White is the co-founder of Shamrock Strength and Conditioning, one of the nation's top systems for training champion wrestlers. Dickie is a 2006 graduate of the Ithaca College Clinical Exercise Science program and holds a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). For more information on how you can improve your performance on the mat through his strength training system please visit his blog and sign up for his free newsletter at http://www.wrestler-power.com
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Wrestling Workout - Strongman Grip Exercises
By Dickie White
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Expert Author Dickie White
Here are 2 Strongman exercises that you should start using in your wrestling workout. Integrating Strongman Training into your wrestling workout will offer you a number of benefits, and ultimately will have you winning more matches.
Prowler Drag
Muscles Worked: Quads, Calves, Forearms/Grip
Stabilizers: Core
Setup: First load up a Prowler with the amount of weight you wish to pull. Then attach a dragging strap or rope to the middle hole just above the front skid. From there either attach the strap to a belt while facing the Prowler, or thread a towel or Gi through the strap and hold on the ends with either hand. You can also simply grab the low bars and drag backwards as well.
Execution: Lower your hips so that you are in a quarter squat and begin to back pedal as fast as possible. Obviously, if you are pulling a heavier load for strength you won't be moving nearly as fast as you would be if you are pulling for speed, but none the less, put forth maximum effort with each pull no matter how slow or fast you're moving. Like the Prowler Push, you can pull for distance, time or both. Mix it up and have different records to strive to beat each workout. While dragging the weight at your waist is a great way to use heavier weight to strengthen your legs, if you're looking for an added grip workout (and let's be honest, as wrestlers, who isn't looking for a stronger grip?!) a thick rope, a Jiu-Jitsu double weave Gi, or even a thick PVC pipe long enough to get both hands and the strap around comfortably all work well. I've had the same Jiu-Jistu double weave Gi for about 2 years now without any ripping or tearing so far. I have my wrestlers use it for chin-ups, bodyweight rows, Prowler drags, or anything else we can add it to so as to better challenge the grip.
Wrestler Usage: This offers similar benefits as the Prowler Push. The backward drag targets the quads more, specifically the Vastus Medialis, which, when developed helps to bring increased stability to the knee. So if you have bad knees, this may be the answer! Additionally, the grip work you get from this is phenomenal. I once did a backwards drag with a thick handle that took me almost 2 minutes to complete...and 30+ minutes to recover from!!
Rope Prowler Drag
Muscles Worked: Lats, Biceps, Forearms/Grip
Stabilizers: Core
Setup: First load up a Prowler with the amount of weight you wish to pull. Then attach a thick rope to the middle hole just above the front skid. Lengthen the rope out and go to the end of the rope opposite the Prowler. Get into an athletic stance and grab the rope with both hands.
Execution: Pull the rope hand over hand until you reach the end. Avoid pulling the rope by leaning back and using your hips and back to pull the Prowler. Instead focus on keeping your core locked while pulling only with your arms. An alternative way to perform this exercise while better locking you into a pulling position which will allow you to handle heavier weight is by positioning yourself in a large flipping tire. This will help you to maintain your balance better and will also increase your strength development in your lats, biceps, and grip as you will be handling heavier weights.
Wrestler Usage: The Rope Prowler Drag is a great way to strengthen the muscles needed to help you finish more leg attacks, ride better on top, and, most importantly, dominate the hand fight. The hand fight is everything in wrestling. It sets up your shots, wears your opponent down, and sets the tone for the match. Having the strength needed to win in that position is oftentimes the key to victory or defeat. The great thing about the Rope Prowler Drag and other Prowler Drag variations is that there is no eccentric portion to the exercise (no lowering of the weight under control before you lift it like in benching or squatting). The eccentric portion of strength training has been shown by research studies to lead to the most soreness so doing exercises like this one that don't have an eccentric portion will enable you to recover faster. Faster recovery means a faster return to training. Faster return to training means more training sessions per week. More training sessions per week means faster gains in strength....Well, you get the picture!
Alright, there you go. Two of my favorite Strongman exercises to work into your wrestling workout. These two exercises are great at strengthening your grip; a crucial component to being a successful wrestler!
For more wrestling workouts, wrestler-specific strength training exercises, and top weight training training mistakes made by wrestlers visit my blog below and sign up for my free newsletter.
Dickie White is the co-founder of Shamrock Strength and Conditioning, one of the nation's top systems for training champion wrestlers. Dickie is a 2006 graduate of the Ithaca College Clinical Exercise Science program and holds a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). For more information on how you can improve your performance on the mat through his strength training system please visit his blog and sign up for his free newsletter at http://www.wrestler-power.com
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